Wednesday

5/2/18

Warm up: Group, pvc mobility
Teams of two perform 2 rounds of:
2 Junk yard dog (each)
20 med ball squat and toss
24 med ball sit up toss
20 Low 5’s from the plank

Wod:
Buy in: 600m run
10rds.
3 DB Thrusters 40/25
6 Burpees
Buy out: 600m run

Rx+ 50/35

Monday

4/30/18 Warm up: Trainers Choice Skill: D/u practice. 2 min. practice followed by 3×1 minute rounds with 1 min. rest in between.Note your reps each round. EMOM 8 1) 10 front squat 95/65 2) 15 sit ups Partner Wod: AMRAP 22 A does: 18 wall balls 20/14 12 Deadlift 135/95 6 T2b B runs 200m.…

2’sday

4/24/18   Warm up: Group,dynamic,pvc mobility   Emom: 8 1) 10 db bench press 50/35 2) 30 doubles/ 50 singles   W/empty barbell 8 muscle snatch 8 High hang squat snatch 8 low hang squat snatch 8 squat snatch (mid shin)   Partner Wod AMRAP 24 A does: 10 Hang power snatch 95/65 10 Lateral…

Monday

4/23/18 Warm up: Group then tabata jump rope+ wall sit 2x 10 wall balls 12 GHD sit ups 10 ball slams   Strength: Shoulder Press (from racks) Sets-Reps-Weight 1—-8@50% of 1rm. 2—-6@60% 3—-4@70% 4—-2@80% 5—-2@90% 6—-2@95%   Wod: Down and back up for time (one run) 30 push press 95/65 25 box jumps 24/20″ 20…

Thursday

4/19/18 Warm up: Group, pvc work 400 run 1x 15 back extensions 15 ball slams 15 sit ups 15/12 push ups   Strength/Skill as a class 500m row for time. rest 300m row for time. rest 300m row for time.   WOD:3 RFT 25 walking Lunges 20 KB Swings 53/35 15 Floor Press 115/85 10…

Wednesday

4/17/18   Warm up: 400m run/500 row 21 air squats 15 sit ups 9 push ups 2x 5 pull ups 10 alt. lunges 5 burpees   Skill/Strength:Barbell complex “Bear Complex” 5 rounds of 7 unbroken sets of: power clean front squat push press back squat push press   Start light and build. log your heaviest…